Back to PL after years of Muay Thai and Jiu Jitsu

Quote:

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Originally Posted by Jordan Feigenbaum

I disagree that those pulls were at 9, lol. Also, what are you looking at your right :-)

To embed, take off the (s) of "https"

http://www.youtube.com/watch?v=bO1ZFMB9QsA

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Ya, been quite some time since I have deadlifted, add that to the fact that I haven't used RPE before, going to take a few weeks to get used to. I used to ask one of my clients what the hell he was looking at too...turns out I do it too, reflection in the window there

Saturday 3/8/14

GPP
7min abz and low back
Just did 3 min of plank, one 1 rest, then 3 more min

7min upper back work
Max sets of 5 on pullups
7, plus 1 rep
So 36

7 intervals on the Airdyne bike, :20 on :60 off

Monday 3/10/14

Squat
45x2x4
135x4
205x4
255x4
285x4 @6
305x4 @8
315x4 @9 (video)
300x4 @8
300x4 @8
300x4 @8

http://www.youtube.com/watch?v=cozeQk2HGfE

The sets of 300 actually felt like they were getting easier each time, called it after 3 sets do to time issue and having to teach class. Prob not at a true 9 for the set of 315.

Bench (1 sec pause)
45x2x4
134x4
165x4
185x4 @7
200x4 @8.5
205x4 @9
195x4 @8
195x4 @9

Tempo bench (3s down, 3s up)
135x7 @6
155x7 @9
145x2x7

Tuesday 3/11/14

Deficit DL
135x7
225x7
255x7
285x7
315x7 @8
325x7 @9 (video)
315x2x7

http://www.youtube.com/watch?v=Pu1qIFyA6dY

Close Grip Floor Press
45x2x7
95x7
135x7
165x7 @8
175x7 @9
165x2x7

HBBS
45x2x7
135x7
185x7
225x7
255x7 @8 (had to move into drop sets after this as I had a client coming in and the 2 hrs I scheduled to lift didnt cut it today)
245x7

Wednesday 3/12/14
GPP Day

7min abs
10 rollouts from knees
10 hanging leg raises
superset x5

7min upper back
40kg single arm rows
4x10 each side

7 sets of 4 each side kb snatches @24kg
1 min rest in between

Thursday 3/13/14

Front Squat
45x2x7
135x7
165x7
195x7 @8
205x7 @8.5
215x7 @9 (video)
205x2x7

http://www.youtube.com/watch?v=163iEOW-sfs

Press
45x2x4
95x4
125x4
135x4
145x4 @8
155x4 @9.5
145x4 @8
145x4 @9

Deadlift

135x4
225x4
275x4
325x4 @7
355x4 @8
375x4 @9 (video)
355x4 @9

http://www.youtube.com/watch?v=KOwRQesnDGk

Bench (3 second pause)
45x7
95x7
135x7
155x7
175x7 @7
185x7 @9
175x2x7

Halting DLs
135x7
185x7
235x7
265x7 @9 (video)
250x7

http://www.youtube.com/watch?v=rjyeuTsH_UQ

Pretty big jump in the deadlift from last friday, starting to get the feel for moving somewhat heavy objects again.
First time ever doing halting DLs, tried to stay out in front of the bar per the Platform Video. Upper back was rounding slightly I think partly due to looking too far down.

Sat 3/15/14

GPP Day

Abs/Lower back 7 min
rollouts from knees x10
supermans x10
4 rds plus 5 rollouts

Upper back
weighted chins 3x5 35lb
weighted pullups 1x5 35lb

Row sprints :20/:60 x 7

Monday 3/17/14

Squat
45x2x4
135x4
225x4
275x4
305x4 @7
325x4 @9 (video)
300x4 @9

http://www.youtube.com/watch?v=J70rmg4birA

Bench (1 sec pause)
45x2x4
95x4
135x4
185x4
195x4 @7
205x4 @8
215x4 @9 (video)
200x4 @8
200x4 @9

http://www.youtube.com/watch?v=5X4pk4nRsac

Bench (2 sec pause)
135x7
155x7
175x7 @8
185x7 @9
175x7

Tuesday 3/18/14

Paused DL (2")
135x7
205x7
255x7
285x7 @8
305x7 @9 (video)
285x2x7

http://www.youtube.com/watch?v=drOHXABvk0E

Close Grip Bench
45x2x7
95x7
135x7
165x7
185x7 @8
195x7 @9
180x2x7

Tempo Squats (3/0/3)
135x7
185x7
215x7 @8
235x7 @9 (video)
220x7

http://www.youtube.com/watch?v=k1VzvgmBEgQ